What Happens to Your Body When You Eat Too Much Sugar
Sugar is part and parcel of our daily routine. Statistics show that the average American in their daily activities take around 22 teaspoons of sugar. When taking that into account in a whole year that accumulates to 77 pounds of sugar in a year! Sugar, when taken in excess, it is bad for your health. Let’s see briefly what happen if you eat too much sugar.
The body cannot be able to absorb the excess amounts of sugar mostly fructose which is a hepatotoxin. This is directly converted to fat. This leads to many issues that will have an adverse effect on your health. One research found out that fructose is used by cancerous cells to grow. The cells feed on the fructose to help them grow and spread across the body.
It is usually recommended to have your total fructose consumption in a day at below 25 grams from all sources.
2. Sources of fructose
Fructose comes from many sources. When you are taking your morning cup of coffee or tea it is there. When you are baking or cooking your cakes, cookies it’s there. When making your breakfast oatmeal it’s there. It is usually in many processed foods such as bread as well as in ice cream, fruit juices, and sodas.
3. It’s too much sugar
According to Dr. Robert Lustig, a professor at the University of California, the human body can comfortably metabolize six teaspoons of sugar daily. However, statistics indicate that American are taking at least 3 times what the body can handle. This means that the excess sugar is getting metabolized to be body fat and this comes with its own set of problems. For starters, it brings with it chronic metabolic diseases that a lot of people are suffering from.
The Effects Of Too Much Sugar:
Let’s see some effects when you eat too much sugar.
1. Results in metabolic dysfunction
Too much sugar can also cause metabolic dysfunction. The excess sugar leads to symptoms known as the classic metabolic syndrome. Some of them include, decreased HDL and increased LDL cholesterol levels, weight gain, abdominal obesity, high blood pressure, elevated triglycerides and a gain in weight.
2. Gain in weight
It results in you having a gain in weight. This also affects leptin signaling and your insulin as well. Fructose in your body tricks your metabolism through switching off the appetite control system in your body. This will lead you your insulin not being stimulated and this will, in turn, lead to failure in suppressing the hunger hormone also known as ghrelin. There is another action as this will not stimulate leptin also known as the safety hormone. Every action has another action that it results too. As a result, you have a big appetite and you eat a lot and develop insulin resistance.
Research indicates that people who take sugary beverages such as soda weight more than the people who don’t take them. It has also shown that taking numerous sugar-sweetened beverages is related to an increased amount of visceral fat. This is a type of deep belly fat that is also linked to heart diseases and diabetes.
3. An increase in the uric acid level
Too much sugar leads to your uric acid level to rise up. Having a high uric acid level is a high risk of getting a kidney or a heart disease. The link between fructose, your uric acid, and metabolic syndrome is so obvious that fructose toxicity can be measured by the uric acid level.
4. Damages and overloads the liver
The excess sugar that you are consuming is going to not just overload your liver but also damage it in the long run. The fructose that you are taking in is taken to your liver. This results in your liver getting overwhelmed and therefore unable to do its work properly. This can result in your liver getting damaged.
NAFLD is also known as non-alcoholic fatty liver disease. It is a condition that is caused by eating too much sugar.
6. Alzheimer’s disease
Too much sugar can also lead to Alzheimer’s disease. Having a diet that is high on fructose can lead to dementia and Alzheimer’s disease and also cause diabetes. This can cause the Type 2 diabetes. Experts say that Alzheimer’s disease and other linked diseases can be as a result of the continuous burning of glucose for fuel by the brain.
How to limit the consumption of sugar:
Now having being made aware that excess sugar is bad for your health it is time to take a look at the steps or measures that one can take to manage their sugar consumption.
1. Avoiding fructose
Sugar, when it is in its natural form, is not considered bad. The only thing that you have to make sure of is consuming it in moderation. One of the biggest sources of fructose is beverages such as soda and processed foods. You can make a decision to try and avoid them if you can. SugarScience.org points out that at least 74 percent of the processed foods have sugar which is contained in more than 60 distinct names. You should also reduce your uptake of refined carbohydrates such as waffles and grains. The reason is that they will just result in sugar in your body. This increases your insulin levels and will cause insulin resistance.
2. Avoid artificial sweeteners
You should take a step to keep off artificial sweeteners such as sucralose as they can have adverse health problems that are worse than what sugar has.
3. Fermented foods
You can take the step of having fermented foods in your foods. They consist of beneficial bacteria which are useful in assisting in your digestion and also help in providing detoxification support. This will lead to the fructose burden on your liver to be lessened. An example is a natto and fermented vegetables.
4. Increase uptake of healthy fats
You should increase your uptake of healthy fats such as saturated and monounsaturated fats as well as omega -3. Health promoting fats from vegetable and animal sources are best for your body. You can get them from coconut oil, avocado and also organic butter from raw milk.
5. Take water
You can start out by swapping your beverage drinks such as fruit juices with water. This improves your health in the long run. You can test the need for water in your body by observing the color of urine as well as the frequency of your visits to the washroom. The color should be a light pale yellow and the frequency should be 7 to 8 times daily.